WARM-UP
1-2 ROUNDS
8/8 SA KB DL (Light)
8/8 SA KB Russian Swing
10 PVC Pass Throughs
250/200m Row
Into…
2 ROUNDS
10 PVC Scarecrow Snatches*
8 Scap Pull-Ups
8 Kip Swings (Rings or Rig)
8 Ring Rows
SKILL
ON A 12:00 RUNNING CLOCK…
Practice Ring Muscle-Ups
(No Measure)
WORKOUT
3 ROUNDS FOR TIME
5 Ring Muscle-Ups
15 Hang Power Snatch (95/65)
500/400m Row
AFTER PARTY
5:00 Upper Back / T-Spine Roll
(No Measure)
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